RPE and RIR calculator: working weight from perceived effort
RPE rates how hard a set was on a 6–10 scale, RIR is how many reps you had left. The calculator turns them into kilograms: it suggests a working weight for the reps you need when you know your 1RM, or estimates your 1RM from the set you just did.
Working weight
Enter weight and reps and pick an RPE — the result appears right away.
RPE chart
| Reps \ RPE | 10 | 9.5 | 9 | 8.5 | 8 | 7.5 | 7 | 6.5 | 6 |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 100 | 97.8 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 |
| 2 | 95.5 | 93.9 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85 | 83.7 |
| 3 | 92.2 | 90.7 | 89.2 | 87.8 | 86.3 | 85 | 83.7 | 82.4 | 81.1 |
| 4 | 89.2 | 87.8 | 86.3 | 85 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 |
| 5 | 86.3 | 85 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 |
| 6 | 83.7 | 82.4 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 |
| 7 | 81.1 | 79.9 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 |
| 8 | 78.6 | 77.4 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 | 69.4 | 68 |
| 9 | 76.2 | 75.1 | 73.9 | 72.3 | 70.7 | 69.4 | 68 | 66.7 | 65.3 |
| 10 | 73.9 | 72.3 | 70.7 | 69.4 | 68 | 66.7 | 65.3 | 64 | 62.6 |
| 11 | 70.7 | 69.4 | 68 | 66.7 | 65.3 | 64 | 62.6 | 61.3 | 59.9 |
| 12 | 68 | 66.7 | 65.3 | 64 | 62.6 | 61.3 | 59.9 | 58.6 | 57.2 |
% of 1RM by reps (rows) and RPE (columns) — the Reactive Training Systems chart. The selected cell is highlighted.
Log your sets in a diary
Save the weight and reps of every set in your workout diary — history and progress charts show your working weights growing at the same effort.
What RPE and RIR mean
RPE (rating of perceived exertion) rates how hard a set was. Strength training uses Mike Tuchscherer's scale, where the number is tied to reps in reserve: RPE 10 — not a single rep more, RPE 9 — one rep left, RPE 8 — two, RPE 7 — three. Halves mean “maybe one more”: RPE 8.5 — definitely one rep left, maybe two.
RIR (reps in reserve) is the same idea from the other side: how many reps were left before failure. RIR = 10 − RPE. “5 reps @ RPE 8” and “5 reps, 2 in reserve” mean the same thing.
- RPE 10 (RIR 0) — maximal effort, the next rep wouldn't go up.
- RPE 9 (RIR 1) — one rep left.
- RPE 8 (RIR 2) — hard, but two more reps were there. The main zone for working sets.
- RPE 7 (RIR 3) — bar speed is high, technique under control.
- RPE 6 and below — warm-up and technique sets.
How to use the calculator
- “I know my 1RM” mode: enter your one-rep max, the reps and the RPE from your program — you get the weight to use. For example, 5 reps @ RPE 8 with a 100 kg 1RM is about 81 kg.
- “I did a set” mode: enter the weight and reps of the set you just did and rate the RPE honestly — the calculator estimates your 1RM (e1RM). This lets you track strength without maxing out.
- The chart below shows percentages for every combination of reps and RPE; the selected cell is highlighted, and with a known 1RM you see the weight under each percentage.
If you don't know your 1RM, estimate it with the 1RM calculator from any recent set of 2–8 reps.
How to use RPE in training
RPE makes the load flexible. The program sets effort rather than kilograms: “3 × 5 @ RPE 8”. On a good day you'll lift a bit more, after a bad night's sleep a bit less, but the set is always the right difficulty. This lowers the risk of overreaching and lets you progress without constant max attempts.
A typical scheme: warm up, then one “top set” for the target reps at RPE 8–9, followed by 2–4 back-off sets 5–10% lighter. For muscle growth most sets stay at RPE 7–9 (1–3 reps in reserve), for strength — RPE 8–9 for 1–5 reps.
Rating RPE is hard at first: beginners usually underestimate how many reps they have left. Compare the feeling with the speed of the last rep and log the RPE next to the weight in your diary — after a few weeks your ratings get accurate.
Formulas
In the RTS chart the percentage of 1RM depends on “reps to failure” — the reps done plus RIR. That's why 5 reps at RPE 8 and 7 reps at RPE 10 give the same percentage — 81.1%.
- Working weight
weight = 1RM × % (reps, RPE) / 100The percentage comes from the chart, the result is rounded to 0.5 kg.
- Estimated 1RM (e1RM)
1RM = weight × 100 / % (reps, RPE)For example, 140 kg × 3 at RPE 9 is 89.2% of max, so 1RM ≈ 157 kg.
What next
Numbers are useful once they are part of a program. Pick a training plan, check your form on the main lifts and recalculate your one-rep max from a fresh set.
Technique for the main lifts
FAQ
What does RPE 8 mean?
A set that ended with two more reps left before failure (RIR 2). Hard but controlled work — the main zone for working sets in most RPE-based programs.
What is the difference between RPE and RIR?
They are two ways to write the same rating. RPE answers “how hard was it” on a scale up to 10, RIR — “how many reps were left”. RIR = 10 − RPE: RPE 9 = 1 rep in reserve, RPE 7 = 3.
How do I calculate working weight from RPE?
Find the percentage for your reps and RPE in the chart and multiply it by your 1RM. For example, 8 reps at RPE 8 is 73.9% — with a 120 kg 1RM that's about 88.5 kg. The calculator does it automatically.
Can I estimate my 1RM from an RPE set?
Yes: divide the weight by the chart percentage. It is more accurate than plain rep formulas because it accounts for how much you had left. It works best for sets of 1–6 reps at RPE 8–10.
Is RPE suitable for beginners?
Yes, but in the first months aim for RIR 2–3 and stay away from failure. Beginners are often off by 2–3 reps, so it helps to log your RPE in a diary and compare it with how your next sets went.
Where does this RPE chart come from?
It is Mike Tuchscherer's chart (Reactive Training Systems), the most widely used one in powerlifting. It covers 1–12 reps and RPE 6 to 10 in 0.5 steps. It is an average, so over time compare it with your own sets.
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